Comparing Nutrients in 1 pound Bosc Pears VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Bosc Pears	Medjool Dates	Recommended Dietary Allowance
Energy	10.5% 304kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	262% 340g	130g per day for Men 19-50 years
Sugars	64% 46.4g	416% 302g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	35.3% 25.6g	200% 145g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 11.2g	% 153g	g per day for Men 19-50 years
Sucrose	% 9.57g	% 2.4g	g per day for Men 19-50 years
Fiber	37% 14g	80% 30.4g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Medjool Dates	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.5% 0.68mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	58.4% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	93% 3157mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	18% 2mg	11mg per day for Men 19-50 years
Water	10% 377g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Bosc Pears VS Medjool Dates per 1 lb

Compare the macro and micronutrient content in 1 lb of Bosc Pears versus 1 lb of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Bosc Pears vs Medjool Dates:

• 1 pound of Bosc Pears has more Vitamin C and 1.9 times more Vitamin K than Medjool Dates.
• While 1 lb of Medjool Dates contains 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 10.6 times more Vitamin B3, 14.1 times more Vitamin B5, 11.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Bosc Pears.
• 1 pound of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 1 pound of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw Bosc Pears as well as Medjool Dates have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Bosc Pears vs Medjool Dates:

• 1 pound of Bosc Pears has 3.9 times more Water than Medjool Dates.
• While 1 lb of Medjool Dates contains 6.4 times more Calcium, 3.5 times more Copper, 6 times more Iron, 7.7 times more Magnesium, 6.3 times more Manganese, 4.4 times more Phosphorus, 5.7 times more Potassium and 3.4 times more Zinc than Raw Bosc Pears.
• 1 pound of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Medjool Dates contains 4.1 times more Energy, 4.7 times more Carbohydrate, 6.5 times more Sugars, 5.7 times more Fructose, 2.2 times more Fiber and 5 times more Protein than Raw Bosc Pears.
• 1 pound of Bosc Pears provide inadequate amounts of Protein